10 Great Snacks and Meals to Eat After a Workout

Written by Grace & Silas

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You can find plenty of tips about food you shouldn’t eat when you’re on a diet but I’ve noticed that aren’t as many sources on what to eat after a workout. I mean, after putting in all the effort to exercise, your body needs to refuel right way.

And having said that, down below I’ve gathered some of the best things to eat after a workout. They’ll improve your recovery, build your muscles, improve your metabolism, and help you achieve your fitness goals. And not to mention, they’re also a great post-workout reward. So check them out and let me know what you think!

Grilled Chicken

Chicken is a protein packed lean meat that’s a good source of vitamin B and iron that helps in repairing and maintaining body tissue. So grill, don’t fry, a chicken breast and pair with fresh veggies.

Sweet Potatoes

During your workout activities, your body burns carbs as fuel. And sweet potatoes are rich in complex carbohydrate which makes them a great option. Try to simply boil them or chop into slices and pop in your oven. They taste great and will definitely fill you up.


This light and lean protein has omega-3 fatty acids which helps reduce post-exercise muscle inflammation. Whether you want to pair it with a green salad or eat it as is, salmon will definitely boost and increase your performance.

Greek Yogurt

Compared to flavored yogurt, Greek yogurt has so many more nutritious. It’s a great source of carbohydrates and has twice the amount of protein than regular yogurt. Also, it has no cholesterol or saturated fat, so it’s really good for your heart.


Bananas are also loaded with good carbs which you need after a workout. They help your body to restore its glycogen supply to repair damaged muscles. And because they’re super handy, you can just slip one in your workout bag and eat after.

Trail Mix

These energizing snacks have the right nutrients to help you recover from your workout. And did you know that you can easily make your own trail mix at home? All you have to do is combine 1/4 cup of almonds with a 1/4 cup of raisins and 1 tablespoon of sunflower seeds in a snack-sized plastic bag. Prepare in advance and you’ll have a ready-made healthy snack.


Avocado is a superfood. It’s packed with healthy fats which are crucial for absorbing vitamins A and E, and a good source of calcium and magnesium, which fuel-up your electrolytes (which are essential for muscle function and fluid balance).


Another great source of protein that’s perfect for an after-workout mean. They work well in aiding muscle recovery and growth. And more specifically, egg yolks contain a lot of vitamins and minerals that play an important role in repairing your body.


Workouts naturally involve muscle damage and inflammation that often results in aches and pains. But kiwi is the ultimate post-workout fruit that helps in relieving sore muscles and promotes the healing of damaged muscle tissue. Consume two medium sizes kiwis after your exercise routine for the healing affect.


Lastly, you need to drink more water after a workout to hydrate and replenish lost fluids. It’s the best drink you can have that’ll quench your thirst and benefit your body.

After burning all those calories and toning up your muscles, your body deserves a replenishing meal. And what better way to treat yourself than by having a healthy and tasty post-workout snack that’ll fuel you up, build your muscle, and restore your energy? So choose any of these foods from the list the above and let me know what you think!

Now if you have any questions about these tips, let me know in the comments down below! I’d love to help you out!


Meet Silas & Grace

Silas and Grace always had a passion for travel. So in 2016, they started Chasing Foxes as an independent income source. 4 months after launch, they were making enough money from their blog to travel full-time, and in the past 5 years, they’ve been able to encourage others in their blogging journeys too. Learn more about Silas & Grace.

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